CrossFit Juke Joint – CrossFit
CROSSFIT
A: Metcon (AMRAP – Reps)
As teams of 2,
AMRAP 9
Sit up
Devils Press 50s/35s
https://youtu.be/vNtPyE-RPYs
3 min rest
AMRAP 9
V-ups
Man Maker 50s/35s
https://youtu.be/iMNnvhg1JcM
3min rest
AMRAP 9
Burpee
DB push jerk 50s/35s
https://youtu.be/rnN3pYswScE
*Both team members can work at the same time. But they can’t work on the same movement.
KICKBOXING
1: Metcon (No Measure)
Combo Pt. A
1- 2- Slip – 2- 3- 2 -Slip – 2- 3- Rear Body Kick
Combo Pt. B
3- 2- 3-Slip – 3- Rear Body Kick
Kicks/Strikes
Mounting Hammer fist
Mounting Elbow Strike
2: Metcon (No Measure)
4 rounds of 2 min ON/ 1min OFF
Round 1 – Combo Pt. A
Round 2 – Combo Pt. B
Round 3 – Kicks/Strikes
Round 4 – Combo Pt. A+B
3: Metcon (No Measure)
Self Defense